⏱ 55 min totalRoast Pumpkin Frittata
Per 1 serving · 457 g · 10 ingredients
of a 2,000 cal day
- Protein32g21% of calories
- Carbs27g18% of calories
- Fat40g61% of calories
At a glance
One serving of Roast Pumpkin Frittata (457 g) has 580 calories, with 32 g of protein, 27 g of carbohydrates and 40 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (63% DV), Vitamin A (117% DV) and Vitamin C (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 50%, 98% and 169% of the daily value.
High in
20%+ of the daily value
- Protein63%
- Vitamin A117%
- Vitamin C22%
- Vitamin E38%
- Thiamine27%
- Riboflavin (B2)123%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin D18%
- Vitamin K11%
- Niacin17%
- Magnesium17%
Watch
20%+ of the daily value
- Sodium50%
- Saturated fat98%
- Cholesterol169%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ⅓ cup, cubed Pumpkin
½ tsp Cinnamon
1 tsp Chili powder
½ tbsp Olive oil
1 spray , about 1/3 second Cooking spray
½ large Onion
1 tsp Turmeric
1 tsp Paprika
2 extra large Egg
⅔ cup, crumbled Feta cheese
Directions
- 1
Preheat the oven to 450°F. Line a sheet pan with parchment for easy cleanup, if desired.
- 2
Toss the pumpkin with olive oil, cinnamon, and chili powder. Spread in a single layer on the sheet pan and roast until tender and caramelized on the edges, 25–30 minutes, stirring once halfway.
- 3
Lightly coat a nonstick skillet with cooking spray and set over medium heat. Cook the diced onion until translucent, 3–5 minutes, then stir in turmeric and paprika and cook until fragrant, about 30 seconds.
- 4
Add the roasted pumpkin to the skillet, spreading it in an even layer. Make two small wells, crack in the eggs, and sprinkle the feta over the top. Cover and cook gently until the whites are set and yolks reach your preferred doneness.
- 5
Remove from the heat and serve hot.
Vitamins & minerals
Amounts for 1 serving (457 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,054 μg | 117% |
| Vitamin C | 20 mg | 22% |
| Vitamin D | 3 μg | 18% |
| Vitamin E | 6 mg | 38% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 2 mg | 123% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 1 mg | 67% |
| Folate (B9) | 126 μg | 31% |
| Vitamin B12 | 3 μg | 112% |
| Pantothenic acid | 3 mg | 67% |
| Choline | 366 mg | 67% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 636 mg | 64% |
| Iron | 6 mg | 78% |
| Potassium | 1,002 mg | 21% |
| Magnesium | 71 mg | 17% |
| Phosphorus | 670 mg | 96% |
| Zinc | 5 mg | 48% |
| Copper | 0.5 mg | 51% |
| Manganese | 1 mg | 50% |
| Selenium | 51 μg | 93% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 6,278 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 5,739 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 1 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 304 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 580 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 110minWalking (3.5 mph)
- 70minCycling (moderate)
- 48minRunning (6 mph)
- 82minSwimming laps
Common questions
How many calories are in Roast Pumpkin Frittata?
One serving of Roast Pumpkin Frittata (1 serving) has 580 calories, which works out to 127 calories per 100 g. That is about 29% of a 2,000-calorie day.
Is Roast Pumpkin Frittata high in protein?
It provides a solid 32 g of protein per serving (63% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Roast Pumpkin Frittata keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Roast Pumpkin Frittata?
1158 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Roast Pumpkin Frittata?
13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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